1500m Concept2
Box Jump stege 5-5-5-5-3-3-1-1-3-3 (Start 60cm 1MR på 90cm sen 3-3 på 85cm)
IWT (Interval Weight Training)
Rond 1

3 varv
10 Push Press
400m SkiErg
2 min vila

5 min vila inkl sista 2 min vilan

Rond 2
3 varv
8 Bench Press
500m Concept2
2 min vila

5 min vila inkl sista 2 min vilan

Rond 3
3 varva
Bulgarian Bag
10 Spin Höger
10 Spin Vänster
10 Power Snatch
10 Squat
2 min vila

IWT (Interval Weight Training)
created by Pat O’Shea — (a)n IWT session involves a set of 8-12 reps of an ”athletic lift” immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure ”full” recovery.


E-postadressen publiceras inte. Obligatoriska fält är märkta *